Complete 3 sets of 10-12 reps per exercise

Chest Press

• Lay down on bench with dumbbells.
• Position dumbbells to sides of chest with bent arm under each dumbbell.
• Press dumbbells up with elbows to sides until arms are extended.
• Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder.

Chest Press & Fly

• Lie back on a stability ball, holding dumbbells at your chest, palms facing each other.
• Push the weights straight up.
• Open your arms wide, lowering the weights out to the sides and a bit back, until your upper arms are nearly parallel to the floor.
• Reverse the move to return to start. That’s one rep.

Single Arm Chest Press with Resistance Band

• Wrap resistance band around your upper back with the excess wrapped around your hand on one side.
• Press forward in a punching motion in front of you, either with each arm alternating or with both arms at the same time.

 Tricep Extension

• Stand with your feet hip-width apart and your knees slightly bent.
• Hold a dumbbell with both hands and raise it directly overhead.
• Keeping your elbows squeezed tight to your ears, lower the dumbbell behind your head by bending both elbows. 

Tricep Kickback

• Place your right knee on a chair or bench and then lean over and rest your right hand on the surface for balance.
• Keep your left leg slightly bent.
• Holding a dumbbell in your left hand, place your left elbow close to your side with the dumbbell pointed toward the floor.
• Keeping your elbow in place, extend your arm backward until it is almost straight.
• Lower your forearm down but keep your elbow at your hip.

Swiss Ball Lying Triceps Extension

• Grab a pair of dumbbells and lie your back on a Swiss ball. Keep your middle and upper back on the ball.
• Raise your hips so your body forms a straight line from your knees to your shoulders.
• Hold the dumbbells over your forehead, with your arms straight and your palms facing each other.
• Without moving your upper arms, bend your elbows and lower the dumbbells until your forearms are beyond parallel to the floor.
• Pause, then lift the weights back to the start.

Half-Moon Rotation

• Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down.
• Rotate thumbs back until palms face up 10 times
• Then rotate thumbs forward 10 times.

Ok, you’re halfway done!

XOXO,

Angel

You Might Also Enjoy:

Do 3 sets of 10-12 reps

 Kettlebell Push Up Row 

• Get into a press up position while pressing down on the handles of two kettlebells.
• Make sure that you are well over the tops of the kettlebells. Your arms should be straight.
• Push down on one kettlebell as if trying to force it into the ground. As you do so, brace your core and pull the other kettlebell into your ribs.
• Make sure that as you do so, you minimize any rotation through your body by keeping your feet stable.
• Pause for a second and then lower slowly.

Russian Twist

• Sit with legs bent, feet on the floor, hip-width apart.
• Hold the kettlebell with both hands at chest level.
• Lean back to a 45-degree angle with a straight back.
• Twist from the waist and rotate your torso from the right side to the left for one complete rep.

Kettlebell Push Up

• Get in a push-up position and place each hand on a kettlebell with your palms facing each other.
• Lower your body until your chest nearly touches the kettlebells, pause, and then push back to the starting position.

Half Get Up

• Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder .
• Bend your left knee, place your foot on the floor and prop yourself up on your left arm.
• Keep the weight directly in line with your shoulder and sit up until your back is straight .
• Reverse the movement to return to start. That’s one rep.

Crush Curl

• While standing with your arms extended down in front of you, squeeze a kettlebell between your palms. Fully extend your fingers to ensure you’re squeezing it and not cradling it.
• With your upper arms locked in tight by your sides, curl the kettlebell up slowly.
• When your elbows are fully bent, slowly reverse the motion to complete the rep.

Clean & Press

• Stand with feet a little more than hip-width apart and the kettlebell on the floor between your feet.
• Keeping your torso straight, hinge forward at the hips to pick up the bell with your right hand. Put your left arm out to the side for balance.
• Explosively raise the bell by squeezing your butt muscles and driving your hips forward.
• Near the top of the move, rotate your elbow around and under the kettlebell to end with your wrist facing up and the bell slightly behind your shoulder.
• With knees slightly bent, continue pushing the bell up over your head, extending your arm.
• Hold for a second. Reverse the motions to return to starting position.

Round the World Pass

• Hold handle in left hand, arms at sides.
• Swing weight around back and pass kettlebell to right hand behind you.
• Continue circling around front, passing it back to left hand.
• Repeat counter-clockwise for 10 circles.
• Switch directions for another 10 circles.

Kettlebell Windmill

Squattting Halo

• Stand with feet slightly wider than shoulders and hold the kettlebell upside down, grasping the sides of the handle.
• Extend your arms overhead and squat halfway, keeping chest high and abs tight.
• Make big circles overhead by moving your arms out to one side, back, around to the other side and forward.

Spider Drags

You Might Also Enjoy:

You may also use a dumbbell in place of a kettlebell.

Do 3 sets of 12-15 reps for exercises #1-4 

1.) Kettlebell Swing

(Source)

• Stand with your feet shoulder-width apart. Bend your knees, push your hips back and grab the top of the kettlebell with both hands.
• Swing it back between your legs.
• As you stand up, snap your hips forward, squeeze your glutes and swing the kettlebell to chest height.
• Let it fall back through your legs, but don’t put it down.

2.) Front Squat

(Source)

• Stand with your feet hip-width apart and hold the kettlebell with both hands in front of your chest, elbows bent and close to your body.
• Keeping your back straight and chest up, push your hips back and bend your knees until they form 90-degree angles.
• Press down into your heels and return to standing.

3.) Deadlift

• Stand with your feet hip-width apart, the kettlebell on the floor between your feet.
• Squat down and grab the handle with both hands, keeping your back flat.
• Brace your abs, squeeze your glutes and slowly push down into your heels as you stand up, keeping your arms extended.

• Hold one leg off of the floor and squat down on the other.
• Squat down by flexing the knee and sitting back with the hips while holding the kettlebell at the side and in the same hand as the leg on the ground.
• Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.

6.) Lateral Lunge

(Source)

• Begin with kettlebell in the right home position with the body of the bell resting between your arm bones and your hand relaxed at your chest.
• Step your left leg to a lateral lunge.
• Keep your right leg straight, send butt back behind you, and make sure your spine stays long.
• Using the floor, push your left leg down and away to stand up, as you bring the bell back to the Home position.

7.) Rotating Lunge

(Source)

• Hold the kettlebell with both hands straight out in front of you and step your right leg into a lunge.
• Rotate your upper body to your left.
• Rotate back to the middle and step back to the start position.

8.) Thigh Thinner

(Source)

• Stand with feet hip-width apart, toes out, holding horns at chest.
• Lift left heel off floor, then squat.
• Return to start. Switch sides; repeat.

XOXO,

Angel

You Might Also Enjoy:

9 Great Moves to help sculpt your abs and you never have to get on the floor!!!

Side Bend

Stand with feet slightly wider than shoulder-width apart, dumbbell in right hand by side, and bring left hand to touch back of head, elbow bent out to side. Hinge at waist to side bend to right, reaching dumbbell along outside of right leg toward knee.  Return to upright posture, raising dumbbell to right shoulder and then pressing it overhead, palm facing left. Lower dumbbell to shoulder; return to start and repeat on other side.  Do 3 sets of 30 reps.

Weighted Twist

Stand with feet wide apart in a semi-squat position, holding dumbbell in front of waist, one end in each hand, elbows bent by sides. Keeping hips fairly squared and elbows glued to ribs, rotate torso to right, then left to complete 1 rep. Do 3 sets of 30 reps.

Reverse Dumbbell Chop

Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your left thigh. Keeping your arms straight, swing the weight above your right shoulder as you straighten your legs. Reverse the movement to return to start. Do 15, then switch sides and repeat doing 15 on that side.

Knee Cross Crunch

Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Extend the arm with your dumbbell over head and put your other hand on your hip for balance. Now lower the arm that was in the air as you simultaneously bring the opposite knee up across the body so that your elbow and your knee meet. Hold this position for about a second and perform the desired number of reps. When done with one side, complete the same thing on the other side.  Do 3 sets of 30 reps. 

Crossover Crunch

Focus on bringing the shoulder towards the hip, rather than the elbow to the knee. This will put the focus on rotating through the torso and engaging the core rather than swinging the arm towards the knee.  Repeat on other side. Do 3 sets of 30 reps.

Side Imprint

Crunch your right elbow and right knee together, pinching your waist. Return to the starting position. Repeat on other side.  Do 3 sets of 30 reps.

Canoe Twist

Stand upright, feet apart. Lock your fingers to create a solid grip. Exhale, and sweep the hands, arms, shoulders, and chest to the left, as if you were rowing a canoe. At the same time, lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Keep switching sides for 30 reps.

Warrior III balance crunch

Stand with feet together, holding a 3- to 5-pound dumbbell with both hands. Extend arms and slowly tilt forward at the waist, lifting left leg so it and your upper body are parallel to the floor and your arms are by your ears. Bend elbows to bring the weight in toward your chest. At the same time, bring left knee in toward your chest so elbows and knee meet at the midline. Return to previous position. Switch sides and repeat.  Do 3 sets of 20 reps.

Balance Of Power

Grab a pair of dumbbells and stand on your right leg, abs braced in tight, with your left leg extended behind your hip, foot flexed. Keeping your spine naturally arched, hinge forward and reach the dumbbells to the ground, until your left heel and head make a straight line parallel to the floor . Hold for 1 count and then bend your left knee up to your chest as you bring your body up (keep your back straight). Curl your arms into your chest and do a front kick, extending your leg from the knee, pushing out through your left heel. Without lowering your leg, return to forward hinged position and repeat. Do 10 reps total with the left, 10 with the right leg.

Enjoy your weekend and these moves!

XOXO,

Angel

You Might Also Enjoy:

Yesterday, I posted a few of my favorite moves on Facebook to help sculpt your legs…

and decided to elaborate today with a few more of my go-to moves for leg day!

Curtsy Lunges

Hold a dumbbell in each hand and step back with one leg, keeping toes planted and pointed forward. Bend both knees down and up, repeat.

Romanian Deadlifts

Hold a pair of dumbbells in front of your thighs, feet hip-width apart, knees slightly bent. Bend at your hips to lower your torso until it’s almost parallel to the floor, keeping your back flat and the weights close to your legs. Squeeze your glutes as you slowly return to standing.

Hip Raises

Lie face up with knees bent and feet flat on the floor. Slowly lift hips and extend left leg, pointing toes toward the wall in front of you. Hold for 1 count, then move your left leg out to your left side at 90 degrees. Hold for 1 count and return to center before lowering and repeating on the other side.

Walking Lunges

Hold dumbbells in each hand. Step forward and lower your body. Go as deep as is comfortable but not lower than when your thighs are parallel to the floor. Be careful not to let your knee of your trailing leg hit the ground. Step forward to the starting position. Repeat until fatigued.

Donkey Kicks

Get on all fours – hands under shoulders, knees under hips. Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level. Lower knee without touching floor; lift again. Switch legs.

Sumo Squat with dumbbell

Stand with your feet roughly twice shoulder-width apart and point your toes outward. Hold one end of the dumbbell at arm’s length with both hands firmly gripping to the inner portion of the upper dumbbell. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor. Pause, and slowly return to the starting position while making sure that your knees are pointing in the same direction as your toes throughout the movement.

Squat Kicks

Stand with feet wider than shoulders width apart and keep hands in fists in front of chest. Squat until thighs are parallel to the floor. Shift weight to left foot as you rise up and kick right leg out to the side. Return to starting position and repeat, this time kicking opposite leg, to complete 1 rep.

Incorporate a few or all of these moves into your leg routine and let me know what you think!

XOXO,

Angel

You Might Also Enjoy: